[Marc]

Solo pull session today, I trained after 3 meals. Had a really good session, hit good numbers. Happy with how today went. Session was

Cable pull over:x2
Single arm cable pull down lat bias : x2
Prime seated row : x2
Upper back pull down:x2
Reverse pec dec: x2
Single arm preacher dumbbell curl: x3
Nytram curl: x3
Ab crunch machine: x3

[Marc]

Week 6 after in your training block after no pain at all, this looks like a de-load or some rest days might be in order. A common sign a de-load is needed is joint pain and if you have been all good before and haven’t had some rest days sounds like it’s time to do so.

[Marc]

In for a push session today. My training partner is away on holiday, so I decided to train after two meals. So client work and morning steps ticked off, then meal 1 and a short nap before my pre workout meal and then gym.

I had a really good session, numbers up across the board. My body is definitely still feeling the effects of the extra training day, but needs must to grow and fills in the gaps that’s needed to get my first pro win. Early night tonight, then back at it tomorrow for pull!

[Marc]

I’m guessing you are not long coming out of a diet phase? Either way if you are or not, you’ve answered your own question here. Bodyweight coming up slowly, not getting fat, sleep is good, you feel fit. These are all areas to look at when making adjustments to expenditure, and for you everything is spot on so don’t change anything!

[Marc]

Rest day for me today. My body is definitely ready for my rest days when they come around. This was my 3rd training 5days after previously training 4 days a week for the last few years. M

Today mainly spent doing client work, new set ups and a few jobs around the house. Nothing new really to report aside from the above.

Hope everyone has had a good weekend!

[Marc]

When wanting to drop bodyfat, output is another way of increasing a deficit, alongside reducing food, so yes, adding in some cardio will be beneficial.

I would begin by adding in cardio on your rest days initially, as well as setting a daily step count target. 25 mins cardio and 8000 steps is a reasonable starting point, and gives you room to increase when you need to.

I agree completely with Clare here. The next change could be increasing steps on a rest day to say 9000, and keeping them at 8000 on training day

[Marc]

Last session of the week today. I had a new client come over to see me in person and we hit up a session together. He’s a masters classic physique client with a very good physique. Lots of potential, so looking forward to seeing his progress.

Aside from a really good training session, new client programming, steps, food prep – lol pretty much a typical day

[Marc]

Keep direct protein as it is and fats. You could make the first drop in calories like Jordan has said and track /increase your daily steps from where they are now. The next step could be then to have a lower calories amount for rest days, lower your carbs and for training day lower your fats a little

[Marc]

I agree with Meg’s reply, that is also my preference

[Marc]

Not the best sleep last night, so hit a late afternoon session after getting client work completed and fitting in a nap. Had a good session even though sleep was crap so that’s always a good thing.

Had bloodwork done this week, ran straight after my show and now 5 weeks at the end of health phase, as heading into push up phase in off season from next week.

Check in feedback from Kuba today, he’s very happy with the visuals. In great spot heading into this next phase, so no changes simply rinse and repeat!

[Marc]

11:30am isn’t to late in the day so i would definitely advise to stay fasted. Do stay hydrated beforehand not just on the day but also daily

[Marc]

Hi guys

Rest day for and my body definitely is ready for the rest today.

I have a sports massage today with the new therapist that I am using so good timing.

A day mainly of client work / new client set ups and making sure I hit my 10k steps.

[Marc]

Happy new year everyone.

First session of the year in the bag. Only two gyms open in my area today (madness) so me a Karlton trained at the one that had pretty much like for like kit for our pull session today.

Had a really good session, energy was down a little from a later night than usual yesterday but performance was right up there – DNFM pre workout for the win!!!

Session today was;

2 x single arm cuffed pullover
2 x single arm d handle pulldown
2 x prime plate loaded upper back bias
2 x single arm lat biased cable row
2 x upper back lat pulldown
3 x reverse pec deck
3 x db preacher curl
3 x cable z-bar bicep curl

[Marc]

I don’t know the exact sciences but i wouldn’t mix any of them and I don’t anyone that does.

I’m with Sas on this

[Marc]

Hi bud

Have you tried this session yet? You have a good amount of volume for pulldowns and rows. Is there a reason only 1 set of rear delt fly? How many times over the week do you train your rear delts? Biceps is a small muscle group so you could handle another set there where you only have 1 set, but again this comes down to how the rest of your training week is set up / how much you are able to recover between sessions

I have been doing for past 8 months no particular reason I only do one set on rear delt flys but once a week and it’s changed from 2 to 1 sets on biceps recently as progress on that wasn’t great[/quote]
Quite a long time in your training rotation. It’s not a bad thing but reading the comments below, it’s important to know if your physique is progressing especially if lifts are stalling. Have you maxed out the training split? If you are unable to know if you are progressing, this is where a coach can prove valuable